W.O.D. 23 aprile 2013

Warm up
Shoulder mobility
8′ handstand practice


Skills
Press
Push press
Push jerk/split


Strenght
Emom 5′
- 5 RM press
Emom 5′
- 5 RM push press
Emom 5′
- 5 RM push jerk

press
5x20
5x40
5x50

push press
5x50
5x60
5x65

push jerk (split)
5x70
2x2x75kg (massimale aumentato)




Wod
3 round:
- 1′ push press 40/20
- 1′ row cal
- 1′ sdhp
- 1′ ball slam
- 1′ rope wave/jumping pull up
- 1′ rest

Total score: 350